Warmup
-Row 500m
-Spiderman “back”
-PVC pass throughs
Then
2 rounds, not for time
- 10 air squats
- 10 GHD situps
-Spiderman “back”
-PVC pass throughs
Then
2 rounds, not for time
- 10 air squats
- 10 GHD situps
Then
-Burgener progression for the clean
WOD
-Clean and Jerk: 7 x 2+1.
In this rep scheme, you will do 2 cleans and one jerk, seven times. Rest as required between attempts
-Follow with 3 x 3 Clean Pulls
A clean pull is the first and second pull of the clean, where the lifter ends in an explosive triple extension (ankles, knees, and hips) with a full shrug, arms straight. Clean pulls are typically heavy, done with 90-110% of the lifter’s 1 rep max. Straps are typically used so as not to make grip a limiting factor. I recommend that if you haven’t been doing cleans regularly you use around 80% of your 1 RM and work on speed and technique.
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